Tom’s Practice Log

[TomP30]

Running: 3.7km - 21:22

 

[TomP30]

I know you appreciate scenic shots JB, so here’s some from yesterday at work..

 

[TomP30]

S&S Practice:

Goblet Squats: 3 x 28kg

Swing: 09:55
RH - 28/28/28/28/28
LH - 28/28/28/28/28
Emphasis on power through swing, extra rest between sets.

TGU: 14:29
RH - 28/28/28/28/28
LH - 28/28/28/28/28
Left still stronger, improving each time.

THC: 3 x 5 32kg.

Bar hang: 1 x 50secs

 

[blutsj]

I know you appreciate scenic shots JB, so here’s some from yesterday at work..

View attachment 22921
View attachment 22922

Very beautifull. Love it

 

[TomP30]

S&S Practice:

Goblet Squats: 3 x 28kg

One Arm Swing: 10:12
RH - 28/28/28/28/28
LH - 28/28/28/28/28

Get Ups: 14:05
RH - 28/28/28/28/28
LH - 28/28/28/28/28
Strongest TGU yet.

Towel Hammer Curl: 3 x 5 32kg.

Bar hang: 1 x 60secs

 

[TomP30]

S&S Practice:

Goblet Squats: 3 x 28kg

Two Arm Swing: 08:05
28/28/28/28/28
28/28/28/28/28
* Forgot about these for a while! Emphasis on max power.

Get Ups: 12:45
RH - 28/28/28/28/28
LH - 28/28/28/28/28/28/28
Strong on left still, form not as good as last session, made myself do a couple extra.

Towel Hammer Curl: 3 x 5 32kg.

 

[TomP30]

10-5-3 OMEM Session:

Warm up: 4 x 1 TGU - 24kg
* A couple of additional TGU tonight.

10 x 3 reps - Double Clean and Push Press 44kg
No rest
5 x 5 reps - Chin-ups
No rest
3 x 3 reps - Double Clean and Squat 44kg

 

[TomP30]

Running: 3.7km - 22:17

With son JW again, had to chivvy him on a bit!

 

[TomP30]

S&S Practice:

* Feel tired tonight, run down.

28kg Goblet Squats: 3 x 3

28kg One Arm Swing: 10:25
R: 10/10/10/10/10
L: 10/10/10/10/10

28kg Get Ups: 16:42
R: 1/1/1/1/1
L: 1/1/1/1/1

32kg Towel Hammer Curl: 3 x 5

 

[TomP30]

S&S Practice:

28kg Goblet Squats: 3 x 3

28kg One Arm Swing: 09:01
R: 10/10/10/10/10
L: 10/10/10/10/10

28kg Get Ups: 11:58
R: 1/1/1/1/1
L: 1/1/1/1/1 + 1*
* Last TGU L the best.

32kg Towel Hammer Curl: 4 x 5

 

[TomP30]

S&S Practice:

28kg Goblet Squats: 3 x 3

28kg One Arm Swing: 09:45
R: 10/10/10/10/10
L: 10/10/10/10/10

28kg Get Ups: 13:04
R: 1/1/1/1/1
L: 1/1/1/1/1 + 1

32kg Towel Hammer Curl: 4 x 5

 

[TomP30]

NTS:
Incorporate more two arm swings!!

 

[TomP30]

Appleby Run: 4.3km - 23:46

 

[TomP30]

10-5-3 OMEM Session:

Warm up: 4 x 1 TGU - 24kg

2 x Double Clean and Press (practice reps).

36kg. Double Clean and Straight Press
10 x 3 reps
1 min rest
B’weight. Chin-ups.
6 + 6 + 6 + 5 + 5 reps
1 min rest
36kg.Double Clean and Squat
3 x 4 reps.

Bar hang: 1 x 60s

 

[TomP30]

NTS: lower back pain through double clean and press. Engage glutes more next session, drive rib cage down more also. Tighten up!

 

[TomP30]

S&S Practice:

* Incorporating 32kg once more.

28kg Goblet Squats: 3 x 3

One Arm Swing: 10x10
R: 28/28/32/28/28
L: 28/28/32/28/28

Get Ups: 10x1
R: 28/28/32/28/28
L: 28/28/32/28/28

Towel Hammer Curl: 3 x 5 (32kg)

Bar hang: 1 x 60s

 

[TomP30]

NTS:

Easily my strongest TGU (32kg), either side. Key points: 1. Pause at the top of roll to press. 2. Brace abs, engage lats, grip, keep everything tight during roll to elbow.

 

[TomP30]

Feeling a bit green around the gills tonight, too many lurgies going around.

S&S Practice:

Insert 1 set of 32kg midway each exercise.

28kg Goblet Squats: 2 x 5

One Arm Swing: 10x10
R: 28/28/32/28/28
L: 28/28/32/28/28
11:10

Get Ups: 10x1
R: 28/28/32/28/28
L: 28/28/32/28/28
15:31

Towel Hammer Curls (max): 10 reps 32kg

 

[TomP30]

S&S Practice:

28kg Goblet Squats: 3 x 5

Two Arm Swing: 10x10
28/28/28/32/32
32/28/28/28/28

Get Ups: 10x1
R: 28/28/32/28/28
L: 28/28/32/28/28

Towel Hammer Curl: 3 x 5 (32kg)

 

[TomP30]

First session in several days, felt sick as a parrot since last Thursday morning. Taking it steady tonight.

S&S Practice:

28kg Goblet Squats: 3 x 3

One Arm Swing: 10x10
28/28/28/28/28
28/28/28/28/28

Get Ups: 10x1
R: 28/28/32/28/28
L: 28/28/32/28/28

Chin-ups: 4 x 5 reps